Comparing Nutrients in 100 grams Avocados VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Blackberries	11%	9%	80%

Macro Nutrients

	Avocados	Blackberries	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	9.85% 1.67g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	6.73% 4.88g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.17% 0.12g	3.3% 2.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.37g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 0.07g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	14% 5.3g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.3% 81μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.07mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Blackberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	18.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.88% 0.55mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	28% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.43% 52mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	4.76% 162mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	1.98% 73.2g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Blackberries per 100 g

Compare the macro and micronutrient content in 100 g of Avocados versus 100 g of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Avocados vs Blackberries:

• 100 grams of Avocados have 3.4 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.8 times more Vitamin E than Blackberries.
• While 100 g of Raw Blackberries contain 2.1 times more Vitamin C than Raw Avocados.
• Both Avocados and Blackberries provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Avocados as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Avocados vs Blackberries:

• 100 grams of Avocados have 1.5 times more Magnesium, 2.4 times more Phosphorus, 3 times more Potassium and 1.2 times more Zinc than Blackberries.
• While 100 g of Raw Blackberries contain 2.4 times more Calcium and 4.5 times more Manganese than Raw Avocados.
• Both Avocados and Blackberries contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Raw Blackberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Avocados have 3.7 times more Energy, 29.9 times more Fat, 151.9 times more Saturated Fat, 1.3 times more Omega 3, 9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Blackberries.
• While 100 g of Raw Blackberries contain 7.4 times more Sugars and 20 times more Fructose than Raw Avocados.
• Both Avocados and Blackberries offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Blackberries provide inadequate amounts of Energy and Omega 6